Extra TrainingAssault Bike: 4x 4 minsRest 1 min between efforts.Assault Bike TestGoal is max average wattage across all 4 rounds.Divide that by your bodyweight in kilos and you will get a score of 1-5Goal: Score of 4+

Work in groups sharing a rower. Each grab your phone or a stop watch to time your effort. Rest while the people in your group work, but once the rower is free again jump on. Record time for each interval> Go hard.

Partner Burpee/Thruster Ladder1-2-3-4-5-6-7-8-9-1035/25kgPartner 1 works up the ladder with Burpees while partner 2 works up with Thrusters, then swap movements and go back down the ladder.Only 1 person works at a time